Low FODMAP Muesli

Ingredients

MAKE GLUTEN FREE

Servings:

(1 cup per serve)

Low FODMAP Muesli

250   gluten free cornflakes*
38   quinoa puffs*
7   dried shredded coconut*
4   pumpkin seeds*
65   brown sugar
6   olive oil
30   dried banana chips (15 chips)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting dish

Low FODMAP Muesli

Last updated Apr 8th, 2019

PREP IN 10 MIN
COOKS IN 20 MIN
SERVES 6
(1 cup per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Breakfast, Vegetarian Options

I have to say I am completely addicted to this low FODMAP muesli – my flatmates have started hiding it so I don’t sit down and munch through the whole batch at once! This muesli is slightly sweet and nice and crunchy. I can’t tolerate oats so I have made this batch without any – but if you can tolerate them try replacing one cup of cornflakes for a cup of quick oats. You can store the muesli in an airtight container for up to two weeks. According to Monash University, 1/4 cup of shredded coconut is a safe low FODMAP serving – in this recipe each serve contains just over 1 tablespoon of shredded coconut, so falls well within the low FODMAP guidelines.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

(1 cup per serve)

Low FODMAP Muesli

250   gluten free cornflakes*
38   quinoa puffs*
7   dried shredded coconut*
4   pumpkin seeds*
65   brown sugar
6   olive oil
30   dried banana chips (15 chips)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting dish

Nutrition per serve

    | |
Calories 461
Fat 26g
Saturates 7.9g
Protein 6.6g
Carbs 52.3g
Sugars 14.8g
Fibre 3.3g
Salt 0.4g
Iron 5.2mg
Calcium 15.8mg
Calories 461
Fat 26g
Saturates 7.9g
Protein 6.6g
Carbs 52.3g
Sugars 14.8g
Fibre 3.3g
Salt 0.4g
Iron 5.2mg
Calcium 15.8mg
Calories 461
Fat 26g
Saturates 7.9g
Protein 6.6g
Carbs 52.3g
Sugars 14.8g
Fibre 3.3g
Salt 0.4g
Iron 5.2mg
Calcium 15.8mg
    | | |
  1. Preheat the oven to 150ºC or 300ºF on bake function. Measure out the cornflakes and roughly crush them (I did this by putting them in a plastic bag and then crushing them with a rolling pin).
  2. In a large bowl mix the cornflakes, quinoa puffs, dried shredded coconut, pumpkin seeds and brown sugar. Add the oil and mix through the muesli until it is evenly covered. Line an oven roasting tray with baking paper. Add the muesli evenly to the tray. Place in the oven and allow to toast, tossing every 10 minutes until light brown (should take 15 to 20 minutes). Remove from oven and allow to cool.
  3. Lightly crush the banana chips and add to the muesli. Transfer the muesli to an air tight container or jar. You can store it for up to two weeks.
  4. Serve the muesli with fresh low FODMAP fruit and your preferred FODMAP friendly milk. This muesli also makes a great topping for low FODMAP ice cream!

Buying Tips

Quinoa puffs are often found in the gluten free section of your local supermarket.

Buy gluten free cornflakes that do not contain any high FODMAP ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.

Gluten Free Tips

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More